Fitness, Fellowship, Faith

Tag: Downtown (Page 2 of 21)

Meat Fog

13 posted to downtown this morning. At least 4 put in some EC. 2 of those stayed for the boot camp. Kuesh made up something about a bowel movement so he could leave(like we thought he was going to stay). Buckeye doesn’t like our poor merkin form and suggested a new pushup exercise we may try at a later time.

Warmup:

12 sealjacks ic

12 merkins ic

12 squats ic

12 lbc’s ic

My daughter turned 12 yesterday!

mosey to the parking deck

The Thang:

Partner up. P1 runs to the other end of the 1st floor and back while P2 lunges toward the end. Switch. Keep doing that until you reach the end. Wheel barrel up the ramp. This style continued all the way up and it included bear crawl, crabwalk forward, crabwalk backward, lunge backward, crawl bear.

Mosey back down bear crawl the ramps. One Pax missed some of this due to having meat fog.

Partner up with a different partner. Partners run different set of stairs meeting in the middle of the next floor for 10 booyah merkins. Rinse and repeat to the top.

Mosey back down crab walk the ramps.

Partner with a different partner. P1 does an exercise on the wall while P2 runs up the stairs across the next level and back down the stairs. Exercises were BTTW, Wall sit, donkey kick, glute bridge, and dirty hookup. There was a lot of moving around due to some rot gut by several Pax here.

Mosey out to South st. Start with 1 burpee and add one at each light pole up to Main st. At the top of the hill we were at 9.

COT:

Announcements-convergence 7/16 at Folsom, tubing 7/30

Prayer request-our kids, several family and friends. Leppard took us out.

We Just Missed That One…

After a rough & tumble night of tornado warnings, torrential rains, and lightning that could rival a good July 4th celebration I was crossing my fingers that the severe weather would be gone by the time 5:30 rolled around.  Quick check of the weather app and though it was going to be close we should be good.  Driving in my confidence waned but soon the windshield cleared and it looked like my back-up winke would not be necessary.  I arrived first but was soon joined by three other PAX.  I must have missed it but apparently at a recent post Mayor was quite adamant that our own Nantan was very ill prepared because he used the F3 Deck of Pain to lead a workout.  I listened to conflicting stories but it made for excellent mumblechatter!  So much so that we started a whole minute late!  Next was the pledge.

Warm Up: (IC) 1 Burpee / 20 SSH / 2 Burpees / 15 Gravel Pickers / 3 Burpees / 10 Goofballs / 4 Burpees / 5 Abe Vigodas / 5 Burpees

The Thang:  Mosey across the parking lot for Dora 123 around the County Administration Building (Merkins / Squats / LBCs).  Then a fellowship mosey back to the Pavillion for Dirty 11s climbing the stairs up/down across the pavillion (American Hammers / Big Boys).  Finally back to the start for some Dora 321 around the water fountain area (Dying Cockroaches / Flutter Kicks / Shoulder Taps).  We finished up with a short round of Mary.  The mumblechatter continued right til the end and the current reign and length of term for the Nantan was questioned  😮

COT:

Announcements:  Memorial Day Murph (Martha Rivers) / F3 Dad’s Needs Qs for June & July (Folsom & Gashouse) see Mayor / PT Test 6/18/22 (Father’s Day Weekend)

Prayer Request:  Angela Duncan oral cancer (PH’s sister-in-law) / Turtleman / Huckleberry / Sargento’s M persistent cough / EZ Rider recovery / the Uvalde, TX shooting victims & families / Put our own personal egos aside and let God’s will win out / Don’t ever skip a chance to give your loved ones a hug and tell them you love them / We all learn how to deal with TRUE struggle / Sarlacc’s 2.0 / Praise report from Tippmann for not getting hurt after being hit by a semi truck recently

As always, it was an honor to lead

Move Over Rover & Let Jimi Take Over!  PH

22’s for Mia

Mia Stokes was an 18-year-old college freshman at South Carolina-Union who was less than 3 weeks away from her 19th birthday. On February 7, 2020, she was killed by a drunk driver the night before her first home softball game. This may seem like a strange way to start a BB or an unconventional source of inspiration for a weinke, but the impact Mia has made needs to be shared. She may have been quiet in voice, but her actions and love of Jesus spoke volumes during her time on Earth and since the night this bright light was taken from the world. My goal with this Q was to tell her story and show that Mia’s light still burns bright, and that she set an example for all of us on the impact we can have.

Having the Q, YHC arrived Downtown earlier than usual and was the only PAX until Slaw walked up around 0527. He noted that at this AO, the PAX were notorious for showing up right at time. YHC agreed and acknowledged that I was usually one of the ones coming in on two wheels.

In the next 2 minutes, a good group had formed, and it was time to get started.
Warm-Up
SSH IC x 22
Imperial Walkers x 22
Merkins – Single Count x 22

The Pledge

Mosey towards the FUSE district. Stops at the stop lights to wait on the 6. Stop for 22 Single Count Merkins to allow the 6 to catch up

The Thang

We stopped at the upper parking lot at CaroMont Health Park. Mia had a love of sports and especially softball which she played on the team at USC-Union. So there was no better place to honor her memory than in the lights of the ballpark with home plate in sight. In college, Mia wore #22 so the next part of the workout would be 22s (Think 11s by 2).

2 Merkins on one side of the parking lot, mosey to the other side, 20 Big Boys
Mosey back for 4 Merkins, mosey to the other side, 18 Big Boys
Rinse and Repeat

There was way too much personal information shared during this time about rashes and ointments, so we’ll just move on.

Given the time and for consideration of everyone’s tailbone, we moved on to the next group of exercises. At this point, Wirenut provided feedback, “But we haven’t finished this yet” which had a hint of “Why are we quitting?”

The next part of Mia’s story that I shared was that she didn’t go through life alone. She had an identical twin sister, and those two were inseparable. It was always, “Mia and Mallory” or “Mallory and Mia.” Whether it was at church, at school, or on the ballfield, you never saw one without the other. Mallory was Mia’s teammate at USC-Union, and also in the car the night Mia was killed. As you can imagine, this has been a horrific journey for Mallory, but as I shared later, she has found a purpose to help carry on. We should all love one another as people the way those two love each other. In that spirit of partnership, we partnered up for Mia 220’s. Think Dora 1-2-3 except with 220 reps.

Partner 1 completes the exercises while Partner 2 runs. When P1 returns, P2 runs and P1 exercises.
LBCs x 220
Flutter Kicks x 220 (count one leg only)
American Hammers x 220 (count one side)

If you’ve noticed, this weinke was heavy on core and upper body and light on legs. YHC has the Dam to Dam Relay tomorrow. So other than the mosey to the ballpark and back, YHC tried to keep it light on the legs.

Once the groups were done, it was time to mosey back. Stop along the way to plank to gather the 6. Stop again for 22 Single Count Merkins to gather the 6.

The PAX probably thought we were done when we passed the pavilion but mosey past the start and into the parking lot. Since we didn’t finish the 22s, there was time left to finish those out. YHC didn’t want to shortchange Wirenut.

A train passed by so 5 Burpees for the train.

Short mosey back to the start.

22 final Single Count Merkins

YHC shared with the PAX that Mia’s sister, Mallory, has found a purpose even through the hurt and pain. It makes me think of the Jocko podcast where he stresses the need for combat veterans to get involved, find a place to serve, and find your purpose in order to cope with the things in your past. I believe I’m relating this story correctly, but early in 2020, Mia said that her “God Goal” for 2020 was to tell more people about Jesus. Mallory has made it her purpose to honor her sister’s name, keep her legacy alive, and ensure that people hear about the power of Jesus Christ through the life her sister lived. She and her family have established the Mia Stokes Foundation which gives back to causes that Mia was passionate about, and this has allowed for Mia’s God Goal to be magnified. In 2021 alone, they were already able to give back over $44k dollars for those in need. They sell shirts and other gear with phrases that Mia had written in her journals using her handwriting. It’s cool stuff that you should check out (miastokesfoundation.org). YHC then encouraged the PAX to find their purpose and that place where they could serve and let their light Shine On.

Announcements
Lots of relays
Dam to Dam tomorrow
Need a P200 runner
Need a couple of SMR runner (This was nicknamed the “Smokin’ Much Reefer if you think you’re getting me out there”)

Prayer Requests
The Stokes family
Wichita’s mom
Wirenut’s mom
Time Frame’s aunt
Gear Wrench’s great uncle, Bill

Prayer to take us out

I’d been a little anxious about this Q because I wanted to honor Mia in the right way without making it hokey. It all came full circle for me when Pallbearer shared that he had served at Mia’s funeral and what a great work the foundation was doing. I’d never posted with Pallbearer before, but it seemed like it was more than just a coincidence that this was the first time. I’ll leave it at that, and close by saying don’t take a single day for granted. Love others with a reckless abandon and find a way to serve others and give glory to God.

Until next time, Shine On…

The Grapes of Wrath…

It was quite the chilly morning when I arrived early for Downtown.  No other PAX in sight so I drove Main Street counting  light poles to figure out if I could use them in my weinke.  Back to the parking lot, getting a little concerned cause still no one had arrived.  Then in pulls the Slaw mobile.  Shortly after, a couple others.  In total 5 PAX embraced the cold.  Slaw emerged from his vehicle sporting a bright neon yellow top that would have easily rivaled the Times Square Waterford crystal ball but it was what he DIDN’T wear that started the mumblechatter.  You guessed it, with the onset of cold weather it was time to smuggle the grapes!!! 🤢  I, being of such high class and having much respect for my fellow F3er’s last meal, had shorts covering my tights that morning.  So of course I quickly shed those when Slaw approached with a big grin and said it was that time of year again!  Time for some werk!

A short warmup (probably wouldn’t have passed a Westside scrutiny) followed by the Chicken Little WOD.  Tried to make a criss-cross thing work under the Pavilion involving bear crawls & bouyah merkins but it didn’t turn out like I had planned.  Oh well, we dang sure worked our shoulders regardless.  We finished up with some wall work at W Main & MLK Blvd.  Small crowd but loads of fun!

Announcements:  Service project at Salvation Army today @ 4:00pm / Saturday Clown Car for Chicken Little WOD at F3 Race City / F3 Christmas Party Preblast went out (sign up & commit to bring something) / Thanksgiving Trifecta (Folsom-The Goat-The Pub) / Christmas Town 5K following Saturday / Slaw possibly to have the Q on Black Friday / Slaw w/ the Q @ Crossroads Sunday

Prayer Requests: Broke’s Mom, Mayor’s M, SA & Family, Big Pappy & Family, Tiger’s M & 2.0, James Goudelock Family, Beau Rice

Excuse Me While I Kiss the Sky!  PH

Downtown Sans Termite

YHC rolled behind 🍕 man and EZ Rider somewhere around 10 min early.

No Termite

Headed to the Pavillion with 5 on the countdown.

No Termite

PAX started to roll in with 1 or 2 mins to go.

No Termite

0530 hits with Wichita and Capt. Stubing parking.

No Termite

YHC hadn’t Q’d in a while, so let’s do this.(and make it up as we go)   Its already a little fuzzy but it went something like this:

Appetizer:

SSH x 15 IC

IW x 15 IC

Mosey to parking deck.

Meal:

On the second level, have a seat on the wall while the next event is explained:

Bear crawl across, 10 merkins, in inchworm back, have a seat on wall.

Mosey to the top via ramps and back to bottom via stairs.

Partner up for a little zombie walk chase. For 1 level.

Here is where it gets fuzzy.

Either way, also done in the parking deck.

Suicide burpees/Mike Tyson for 2 rounds.

Partner flutters on the stairs.

Move to Main street @ South.

Suicide Booyah Merkins with LBCs for a bit

Final event was plain ole suicides at every light pole (either side of street) on South.

🍕 man closed us with 22 for the vets back at the Pavillion after the Pledge of Allegiance.

And that was 45mins worth.

 

Announcements:

Extinction Run

Blood Drive

Chad 1K

Christmas Party

Christmastown 5k

 

Prayer Requests:

PAX

EZ Rider’s knows two people with deaths in their families; @church and @GSM

Country

 

YHC took us out.

 

Thanks for letting me lead this morning.  I had been missing Qing, but my schedule (or lack thereof) had made it hard to plan.  Good work men. Thanks for the push ( or should I say pull by those in the front)

 

Watts Up Powering Down

Convergence Part Deux

Our 1st F Q had orchestrated an awesome convergence a few weeks back. He utilized the Downtown parking deck and had the PAX partner up. He then had the PAX choose from different pre-printed workouts he had in  envelopes. After the workout was finished, Short Sale took the remaining workouts and put them in the back of his wife’s ultra-clean ForeRunner. A few of the PAX (YHC included) pillaged his ForeRunner for some future weinke ideas! Full disclosure upfront – YHC gives all credit to Short Sale for this workout. Thank you, sir!

Warmup:

  • SSH X 10
  • 1 Burpee
  • Don Q’s X 10
  • 2 Burpees
  • Merkins X 10
  • 3 Burpees
  • Flutter Kicks X 10 (count right leg)
  • 4 Burpees
  • Big Boys X 10
  • 5 Burpees
  • PLEDGE

Thang:

Mosey to the parking deck where “Convergence Part Deux” was performed. YHC called on one of the PAX to pick “A, B, orC”. “C” was picked first.

“C” workout:

  • 10 Shoulder Taps
  • 10 Plank Jacks
  • 10 Nolan Ryans
  • Mosey to next level, but Joe Hendricks up the ramps

Rinse and repeat until all floors are covered.

Mosey back down to bottom level. PAX then chose workout “B”.

“B” workout:

  • 5 Merkins
  • 10 Squats
  • 20 LBC’s
  • Mosey up two levels, then back down 1 level.
  • RInse and repeat to the top level

This was the part of the workout where Sister Act and Purple Haze were gassing the PAX with some awful flatulence. YHC should’ve named this BB “dueling buttholes”. It was pretty bad.

Anyway, mosey down to the 2nd level for workout “A”.

“A” workout:

DORA 1-2-3. Partner 1 runs to top then takes stairs back down. Partner 2 does the work.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks (count right leg)

Back to the pavillion for a round of Deep Sea Divers, 30 Turtle Crunches (with feet on the steps of the pavillion), and 10 Burpees for the 2 trains that passed by while we were at the parking deck.

That’s all folks.

COT:

Announcements:

  • Stanley Massacre 10/30
  • Extinction Run 11/6
  • Blood Drive 11/10
  • Christmas Party 12/11

Prayer Requests:

  • Sister Act’s Daughter
  • James Goudelock’s Family
  • Big Pappy and his Family
  • Rockabilly and his Family
  • David and Audrey Rhinehart (their son passed away)

Later Sk8ters,

Slaw

 

Powered Downtown

YHC didn’t write a weinke for today and there has been a few nights sleep.

So here are the highlights….

Brief disclaimer

Warmup – Mosey to bridge.

Thang:

Zombie Walk the bridge

Ab Circle @ the ATM

11s on the stairs

Ab Circle @ the ATM

Lazy Dora

Slalom

 

If you really wanted the details, you woulda been there.

 

Prayer Requests:

  • BOS’s Sister
  • BOS’s Brother
  • GSM Associate fell from dock.
  • Medicine Woman
  • Rockabilly’s cousin/family

 

Announcements:

  • JJ5K (already passed)
  • Convergence 10/2
  • Extinction Run 11/6
  • Christmastown 5K
  • Chad 1K

 

Watts Up Powering Down

9/11 Remembrance Q

7 PAX posted on September 10th to remember those that lost their lives on 9/11, 20 years ago.  It went like this….

Warm-up:

SSH x 20 IC

Don Q’s x 20 IC

Thang:

”343” Number of Fire Fighters that lost their lives that day

100-sec. Plank

80-Flutters

60-Squats

40-Big Boys

20-Mike Tyson’s

43-Burpees

Ran a lap before the start of each exercise and after burpees to total 2001 M

Next up…head to the parking deck.  There we completed:

9-Jump squats (September)

11-Merkins (11th)

20-American Hammers (20 year anniversary)

Bear crawl at each incline going up

With time running short, we took the stairs down and headed back to the flag to finish up.

Finished with 9-11-20 Burpees

Strong work by all that posted…glad we could honor those that lost their lives on that day!!

Until next time Pizza Man is OOOOOUUUUUTTTTTT!!

« Older posts Newer posts »

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑